Knuckle push up
The knuckle push up loads the first two knuckles so the wrist stays straighter than on flat palms. Useful when wrists are sensitive. Use a mat or soft surface and build volume gradually.
Works chest and triceps. Also shoulders and core.
How to perform
- Make fists and set the knuckles on the floor under the shoulders, wrists as straight as comfortable.
- Set the legs as you would for a regular rep, full plank or kneeling.
- Lower and press with the same elbow path you use flat-handed.
- Keep weight distributed across the knuckle row without collapsing onto the thumb side.
Mental models
- Start on carpet, rubber, or a folded mat.
- Short sets at first. Add reps as your hands adapt.
- If anything feels sharp in the joint, stop and revert to palms or handles.
Common mistakes
- Training on concrete without padding. Your skin and joints will suffer for it.
- Rolling onto the soft knuckles or collapsing the wrist sideways.
- Changing your elbow path dramatically from your regular pattern.
